Comparing Nutrients in 5 ounces Roasted Sunflower Seeds VS Human Breast Milk

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Human Breast Milk	6%	55%	39%

Macro Nutrients

	Roasted Sunflower Seeds	Human Breast Milk	Recommended Dietary Allowance
Energy	28.4% 825kcal	3.42% 99kcal	2900kcal per day for Men 19-50 years
Fat	72.8% 70.6g	6.4% 6.2g	97g per day for Men 19-50 years
Saturated Fat	23% 7.4g	8.9% 2.85g	32g per day for Men 19-50 years
Omega 3	6.1% 0.098g	4.6% 0.074g	1.6g per day for Men 19-50 years
Omega 6	273% 46.5g	3.1% 0.53g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	6.84% 20mg	290mg per day for Men 19-50 years
Carbohydrate	26.2% 34g	7.5% 9.77g	130g per day for Men 19-50 years
Sugars	5.34% 3.87g	13.5% 9.77g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	41.4% 15.7g	0% 0g	38g per day for Men 19-50 years
Protein	49% 27.4g	2.6% 1.46g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Human Breast Milk	Recommended Dietary Allowance
Vitamin A	0% 0μg	9.6% 86.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.5% 0.15mg	1.65% 0.02mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27% 0.35mg	3.93% 0.051mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	62.4% 10mg	1.57% 0.25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	200% 9.98mg	6.32% 0.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	87.7% 1.14mg	1.2% 0.016mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	84% 336μg	1.77% 7.1μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	2.95% 0.071μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	2.2% 2mg	7.87% 7.1mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0.71% 4.25IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	247% 37mg	0.76% 0.11mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.2% 3.83μg	0.35% 0.43μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Human Breast Milk	Recommended Dietary Allowance
Calcium	9.92% 99mg	4.54% 45.4mg	1000mg per day for Men 19-50 years
Copper	288% 2.6mg	8.2% 0.074mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	67.3% 5.4mg	0.53% 0.043mg	8mg per day for Men 19-50 years
Magnesium	43.5% 183mg	1% 4.25mg	420mg per day for Men 19-50 years
Manganese	130% 3mg	1.6% 0.037mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	234% 1637mg	2.83% 20mg	700mg per day for Men 19-50 years
Potassium	35.4% 1205mg	2.13% 72.3mg	3400mg per day for Men 19-50 years
Selenium	204% 112μg	4.64% 2.55μg	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	68% 7.5mg	2.2% 0.24mg	11mg per day for Men 19-50 years
Water	0.046% 1.7g	3.35% 124g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Sunflower Seeds VS Human Breast Milk per 5 oz

Compare the macro and micronutrient content in 5 oz of Roasted Sunflower Seeds versus 5 oz of Human Breast Milk to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Roasted Sunflower Seeds vs Human Breast Milk:

• 5 ounces of Roasted Sunflower Seeds have 7.6 times more Vitamin B1, 6.8 times more Vitamin B2, 39.8 times more Vitamin B3, 31.6 times more Vitamin B5, 73.1 times more Vitamin B6, 47.4 times more Vitamin B9, 326.3 times more Vitamin E and 9 times more Vitamin K than Human Breast Milk.
• While 5 oz of Fluid Mature Human Breast Milk contain more Vitamin A, more Vitamin B12 and 3.6 times more Vitamin C than Dry Roasted Sunflower Seed Kernels no Salt.
• 5 ounces of Roasted Sunflower Seeds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C
• 5 ounces of Human Breast Milk have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin B6, Vitamin B9, Vitamin E and Vitamin K
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Fluid Mature Human Breast Milk have insufficient amounts of Vitamin D in five ounces.

Comparing minerals per 5 ounces for Roasted Sunflower Seeds vs Human Breast Milk:

• 5 ounces of Roasted Sunflower Seeds have 2.2 times more Calcium, 35.2 times more Copper, 126.7 times more Iron, 43 times more Magnesium, 81.2 times more Manganese, 82.5 times more Phosphorus, 16.7 times more Potassium, 44.1 times more Selenium and 31.1 times more Zinc than Human Breast Milk.
• While 5 oz of Fluid Mature Human Breast Milk contain 72.9 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.
• 5 ounces of Human Breast Milk lack sufficient amounts of Iron, Magnesium, Manganese, Potassium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Roasted Sunflower Seeds have 8.3 times more Energy, 11.4 times more Fat, 2.6 times more Saturated Fat, 1.3 times more Omega 3, 87.7 times more Omega 6, 3.5 times more Carbohydrate, more Fiber and 18.8 times more Protein than Human Breast Milk.
• While 5 oz of Fluid Mature Human Breast Milk contain more Cholesterol and 2.5 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• 5 ounces of Human Breast Milk provide inadequate amounts of Fiber and Protein